{"id":6411,"date":"2014-08-07T11:22:50","date_gmt":"2014-08-07T11:22:50","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=6411"},"modified":"2014-08-07T12:10:51","modified_gmt":"2014-08-07T12:10:51","slug":"de-unde-ne-luam-proteinele-vegetale","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=6411","title":{"rendered":"De unde ne lu\u0103m proteinele vegetale"},"content":{"rendered":"

Pentru o persoan\u0103 cu preocup\u0103ri sportive \u0219i de construc\u021bie a masei musculare, aportul optim de proteine st\u0103 la temelia tuturor eforturilor. Pentru omnivori, sursele de origine animal\u0103 sunt arhicunoscute \u0219i foarte la \u00eendem\u00e2n\u0103 (carne, peste, ou\u0103, br\u00e2nzeturi, lactate). Pentru vegetarieni \u00eens\u0103, schema trebuie nuan\u021bat\u0103 dup\u0103 cum urmeaz\u0103.<\/p>\n

Proteinele vegetale<\/strong> aduc vegetarienilor doza necesar\u0103 de aminoacizi. Sunt, \u00een acela\u0219i timp, o modalitate foarte bun\u0103 pentru omnivori de a reduce consumul de carne, \u00een caz de exces: boli cardiovasculare, hipercolesterolemie, cancere digestive (colon).<\/p>\n

Aten\u021bie! Este nevoie de 15 kilograme de proteine \u200b\u200bvegetale pentru a produce 1 kg de proteine din carnea de vit\u0103.\u200b\u200b<\/strong><\/em>\"Hrisca\"<\/a><\/p>\n

Cele mai bogate alimente in proteine \u200b\u200bvegetale<\/strong>
\nCereale:<\/strong><\/span> <\/strong>Gr\u00e2ul con\u021bine \u200b\u200b13%\u00a0proteine, orez 8%, 13% orz, 13% meiul, hrisca 10% (cu 8 aminoacizi esen\u021biali), 8% porumb (dar f\u0103r\u0103 \"Cereale\"<\/a>un aminoacid esen\u021bial, triptofan – contribuie la starea de bine), 11% secar\u0103, ov\u0103z 12% ( bogat \u00een lizin\u0103) \u0219i quinoa 14% (cu 8 aminoacizi esen\u021biali).<\/strong><\/p>\n

Leguminoasele<\/strong><\/span>: Lintea con\u021bine 25%<\/strong> proteine, 24% maz\u0103re, fasole uscata 25<\/strong>%, n\u0103ut 20%. Acestea sunt, de asemenea, bogate \u00een minerale (fier, calciu, zinc, cupru, mangan). N\u0103utul \u0219i fasolea, de exemplu, con\u021bin la fel de mult calciu ca si branza camembert!
\nBoabelor de cereale \u00eencol\u021bite sau leguminoaselor \u00eencol\u021bite, prin procesul de germinare, le cre\u0219te cu aproape o treime valoarea proteic\u0103 \u0219i sunt asimilate mai mult mai bine dec\u00e2t cele negerminate. <\/strong><\/p>\n

Produsele din soia<\/strong><\/p>\n

Au, pe l\u00e2ng\u0103 un con\u021binut ridicat de proteine\u200b\u200b, avantajul de a fi bogate \u00een acizi gra\u0219i esen\u021biali \u0219i sunt f\u0103r\u0103 colesterol. Cel mai cunoscut este tofu (8 – 15 g de proteine \u200b\u200bla 100 g), dar si tempeh poate fi o alternativ\u0103 interesant\u0103; con\u021bine aproximativ 19% proteine\u200b\u200b \u0219i vitamina B12 (care de multe ori lipse\u0219te \u00een dietele vegetariene ). Aceasta se face din boabe de soia fierte, zdrobite \u0219i fermentate cu o ciuperca, rhizopus oligosporus. I se pot adauga alte cereale \u0219i semin\u021be. Tempeh, la fel ca toate produsele pe baz\u0103 de soia fermentata, nu con\u021bine fitoestrogeni (hormoni de origine vegetal\u0103).<\/strong><\/p>\n

Oleaginoasele sunt, de asemenea, b\"migdale\"<\/a>ogate \u00een proteine \u200b\u200bvegetale alimentare: con\u021bin \u00eentre 8 \u0219i 19%. Alune, nuci, migdale … Ideale pentru o gustare s\u0103n\u0103toas\u0103 \u0219i hr\u0103nitoare, desert sau mic dejun. Con\u021bin fier, calciu, zinc, magneziu, precum \u0219i vitamina E, acizi gra\u0219i esen\u021biali, ceea ce le face foarte interesante din punct de vedere nutri\u021bional.
\nCiupercile sunt, de asemenea, o sursa buna de proteine \u200b\u200bvegetale (aproximativ 3%).<\/p>\n

Unele suplimente alimentare, 100% naturale, sunt bogate \u00een proteine<\/p>\n

Spirulina<\/strong> (pulbere sau tablete) este printre cele mai bune suplimente bogate \u00een proteine \u200b\u200b(60-70%), este de asemenea bogat\u0103 in vitamina B12;<\/p>\n

Drojdia de bere<\/strong> ajut\u0103 la echilibrarea aportului de proteine\u200b\u200b, cu 46% proteine\u200b\u200b (gustul este \u00eens\u0103……nedefinit).<\/p>\n

Germeni de gr\u00e2u<\/strong> (fulgi) con\u021bin 28% proteine\u00a0 \u0219i sunt boga\u021bi \u00een lizin\u0103; con\u021binutul proteic cre\u0219te cu 50% \u00een perioada de germinare.<\/p>\n

Extractele uscate din plante s\u0103lbatice<\/strong>, cum ar fi urzicile, nalba, traista-ciobanului (24-40% proteine \u200b\u200b la substan\u021b\u0103 uscat\u0103).<\/p>\n

Orzul<\/strong> – suc, pudr\u0103 sau tablete – este, de asemenea, bogat \u00een aminoacizi.<\/p>\n

Pentru a-\u021bi extrage to\u021bi aminoacizii necesari, combin\u0103 cereale \u0219i leguminoase.<\/strong><\/p>\n

Una dintre regulile de aur ale vegetarianismului, atunci c\u00e2nd vrei s\u0103 duci un regim\u00a0 echilibrat \u00een aminoacizi esentiali, este asocierea, \u00een timpul aceleiasi mese, a cerealelor \u0219i leguminoaselor.<\/strong><\/p>\n

Adesea, cerealelor le lipse\u0219te un aminoacid esen\u021bial numit lizina,\u00a0 iar leguminoaselor le lipse\u0219te metionina. Pun\u00e2ndu-le \u00eempreun\u0103, aduci organismului cei 9 aminoacizi esen\u021biali de care are nevoie. Acest tip de asociere face parte din tradi\u021biile culinare ale fiec\u0103rui continent: soia \u0219i orez \u00een China, paste (gr\u00e2u) \u0219i fasole uscat\u0103, \u00een Italia, orez si linte \u00een India, gri\u0219 (gr\u00e2u) \u0219i n\u0103ut \u00een Africa de Nord,\u00a0porumb \u0219i fasole ro\u0219ie, \u00een America de Sud …<\/p>\n

Absorbtia de fier: ia \u00een calcul \u0219i vitamina C\"Zmeura<\/a><\/strong><\/p>\n

Fierul din produsele vegetale (fier nonhemic), este mai pu\u021bin absorbit decat fierul de origine animal\u0103 (fier hemic). Pentru a \u00eembun\u0103t\u0103\u021bi biodisponibilitatea \u0219i, astfel, asimilarea lui, consuma \u00een timpul meselor alimente bogate \u00een vitamina C: condimenteaz\u0103 cu suc de lamaie, p\u0103trunjel; m\u0103n\u00e2nc\u0103 broccoli sau un fruct: citrice, kiwi, capsuni sunt cele mai bogat \u00een vitamina C, dar, \u00een lipsa acestora, orice fruct de sezon e bun.<\/p>\n

Surs\u0103: www.aromatic-provence.com<\/em><\/p>\n

Nota bene: Ca fost vegetarian (doar pentru 2 ani), singurele inconveniente majore ale vegetarianismului – strict \u00een ceea ce prive\u0219te persoana mea – au fost malabsorb\u021bia fierului, ceea ce mi-a determinat st\u0103ri de anemie (am recuperat dup\u0103 aproape un an cu suplimente de fier) \u0219i densitatea caloric\u0103 ridicat\u0103.\u00a0<\/em><\/p>\n

Aminoacizii sunt componentele de baz\u0103 ale proteinelor ( fundamentul, temelia, a tot ceea ce mi\u0219c\u0103 \u0219i respir\u0103 pe Terra).<\/em> \u00cen componen\u021ba proteinelor, intr\u0103 21 de aminoacizi: alanin\u0103, valin\u0103, leucin\u0103, izoleucin\u0103, prolin\u0103, triptofan, fenilalanin\u0103, metionin\u0103, glicina, serin\u0103, treonin\u0103, cistina, tirozin\u0103, asparagin\u0103, glutamin\u0103, cistein\u0103, acid aspartic, acid glutamic, arginin\u0103, lisin\u0103, histidin\u0103 (acesta din urm\u0103 constituie un aminoacid esen\u021bial pentru copiii cu v\u00e2rsta sub 1 an).<\/p>\n

Dintre ace\u0219tia, 9 sunt esen\u021biali, adic\u0103 nu pot fi produ\u0219i de organismul uman \u0219i trebuie adu\u0219i din exterior, prin alimenta\u021bie (valina, leucina, izoleucina, triptofanul, fenilalanina, metionina, lizina, cistina \u0219i treonina). Carnea, de plid\u0103, con\u021bine to\u021bi aminoacizii esen\u021biali.
\n<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Pentru o persoan\u0103 cu preocup\u0103ri sportive \u0219i de construc\u021bie a masei musculare, aportul optim de proteine st\u0103 la temelia tuturor eforturilor. Pentru omnivori, sursele de origine animal\u0103 sunt arhicunoscute \u0219i foarte la \u00eendem\u00e2n\u0103 (carne,...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[11,1],"tags":[427,426,425],"class_list":["post-6411","post","type-post","status-publish","format-standard","hentry","category-dieta","category-sport","tag-cu-ce-combinam-cerealele-in-regimul-vegetarian-combinam","tag-regim-vegetarian-proteine","tag-surse-proteine-vegetale"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6411","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6411"}],"version-history":[{"count":17,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6411\/revisions"}],"predecessor-version":[{"id":6425,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/6411\/revisions\/6425"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}